Anti_Inflammatory Diet

Foods you should eat to help fight inflammation

You might be surprised to learn that diet plays an important role in chronic inflammation-- digestive bacteria release chemicals that may spur or suppress inflammation. The types of bacteria that populate our gut and their chemical byproducts vary according to the foods we eat. Some foods encourage the growth of bacteria that stimulate inflammation, while others promote the growth of bacteria that help suppress it.
Here are some of the foods and beverages that have been linked to less inflammation and reduced risk for chronic diseases:

    Fruits and vegetables. Most fruits and brightly colored vegetables naturally contain high levels of antioxidants and polyphenols—potentially protective compounds found in plants.
    Nuts and seeds. Studies have found that consuming nuts and seeds is associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
    Beverages. The polyphenols in coffee and the flavonols in cocoa are thought to have anti-inflammatory properties. Green tea is also rich in both polyphenols and antioxidants.
Studies have shown that polyphenols have multiple anti-inflammatory properties. A review published in the British Journal of Nutrition summarized a number of studies supporting the notion that dietary polyphenols may lower inflammation in the body and improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, green tea, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.
In addition, olive oil, flaxseed oil, and fatty fish such as salmon, sardines, and mackerel offer healthy doses of omega-3 fatty acids, which have long been shown to reduce inflammation.
Foods that can fuel inflammation
The foods that contribute to inflammation are the same ones generally considered bad for other aspects of health. These include sugary sodas and refined carbohydrates (like white bread and pasta), as well as red meat and processed meats.

Such unhealthy foods are also likely to contribute to weight gain, which is itself a risk factor for inflammation. In addition, certain components or ingredients in processed foods, like the emulsifiers added to ice cream, may have effects on inflammation.

The key to reducing inflammation with diet

To practice anti-inflammatory eating, it’s best to focus on an overall healthy diet rather than singling out individual "good" and "bad" foods. In general, a healthy diet means one that emphasizes fruits, vegetables, nuts, whole grains, fish, and healthy oils, and limits food loaded with simple sugars (like soda and candy), beverages that contain high-fructose corn syrup (like juice drinks and sports drinks), and refined carbohydrates.
7 Simple Steps
Step #1: Eat to beat inflammation. Harvard experts warn that many “anti-inflammatory diets” are not grounded in science.  In this Special Report, you’ll discover the three best diet choices—plus essential food “do’s and don’ts” to help suppress inflammation levels. 

Step #2: Get moving! Fighting Inflammation reveals how much aerobic exercise (surprisingly little!)it takes to lower inflammation levels—and how too much exercise may actually provoke an inflammatory response. 

Step #3: Manage your weight. Discover the simple strategies to help you zero in on reducing abdominal fat—the kind that produces pro-inflammatory chemicals. For example, you’ll learn surprising no-pain secrets to help reduce sugar in your diet. 

Step #4: Get enough sleep. Inadequate sleep not only robs you of energy and productivity it also elevates inflammation—which is especially hazardous to heart health. Fighting Inflammation reveals 4 simple steps to help you get a healthier and more refreshing night’s sleep!

Step #5: Stop smoking. Kicking the habit can result in a dramatic reduction in inflammation levels within just a few weeks, experts say. Even if you’ve tried to quit before, the steps revealed in this Special Report can help you succeed!

Step #6: Limit alcohol use. When it comes to inflammation, alcohol can be either your friend or foe. Find out in this Special Report why a little alcohol may be helpful and how much is over the line for keeping inflammation in check.

Step #7: Conquer chronic stress. Chronic stress can spark the development of inflammation and cause flare-ups of problems like rheumatoid arthritis, cardiovascular disease, depression and inflammatory bowel disease. Fighting Inflammation reveals 10 powerful ways to help lower unhealthy stress. 

Whether you’re aiming to prevent cancer, heart disease, diabetes, dementia, or other conditions connected to chronic inflammation, the sooner you incorporate these seven steps into your life, the better!

Harvard Health Publishing
Harvard Medical School 

Get off Your Diet and Loose Weight for GOOD

Say goodbye to the yo-yo dieting treadmill and lose weight with NO calorie-counting… NO starvation… and NO deprivation

Dear Reader,

Most of us have been on a weight-loss diet at one time or another. And we’ve all likely enjoyed the sweet taste of success. But then life happens and, slowly but surely, the pounds creep back on and we’re back where we started from...or even worse. Sound familiar?
Now there’s a better way to drop 10, 20, 30 pounds or more and keep them off without dieting.
How? Simply by incorporating some of the latest evidence-based strategies that allow you to custom-tailor a healthy weight loss plan that works best for you — with no calorie-counting, and no starvation or deprivation.
Simple strategies for weight loss success
While many weight loss programs focus on low-fat or low-carb diets or “miracle weight-loss foods” that you have to scrupulously follow, this Online Course helps you customize a plan that you can live with to reach your weight loss goals. For example, you’ll discover:

    Foods that help protect your gut against obesity-causing bacteria in as little as one day

    How to instantly spot hidden sugars in your diet that can lead to obesity and diabetes

    10 surprising ways to get more weight-busting fiber in your diet

    9 kitchen tricks to help you slim down your meals without sacrificing an ounce of flavor

    A meal planning guide for tasty, nutritious meals guaranteed to keep you satisfied so you’ll never feel deprived

    Good fats/bad fats — how to tell which is which for weight loss and better health

    The brain-confusing problem with artificially sweetened food and drinks

    Simple tricks that let you say “no” to cravings and save hundreds of calories

    The powerful “mindful eating” strategy shown to reduce hunger and binge-eating

    3 simple stressbusters that help stymie stress eating

    12 satisfying snacks that help you control hunger between meals

    How to short-circuit the trigger that can lead to calorie-laden comfort eating

    4 simple habits of people who lose weight and keep it off

Get a sneak peek at what you’ll discover in Lose Weight and Keep It Off
PLUS: You’ll learn the truth behind commercial weight loss plans, weight loss supplements and anti-obesity drugs. You’ll get expert tips to maintain your weight-loss motivation. You’ll discover important considerations about weight-loss surgery. And so much more.
The Harvard Lose Weight and Keep It Off Online Course is overflowing with simple eating plans, practical hints and tips, food charts, and more — all the practical tools you need to help you reach and maintain your ideal weight.
Harvard Health Publishing
Harvard Medical School 

Secrets of Probiotics

Get Your Gut in Order

Dear Reader,

Probiotics: The very word mystifies many. Worse, it has sparked a sizable supply of stubborn myths.

    You may have seen reports saying probiotics cause digestive issues.

    You may have heard all yogurts are equal sources of probiotics.

    You may think that foods containing probiotics are expensive or hard to find.

Science has been debunking these and other probiotics myths for decades. But sorting them out isn’t easy — unless you know where to look and which sources to trust.
“Bad” bacteria can wreak havoc on your health.
Enter probiotics — “good” bacteria that help wage war against harmful microorganisms.
Benefits of Probiotic Foods
ow you can get the truth about probiotics from the experts at Harvard Medical School. They’ve compiled the latest information into a clear, concise guide called Benefits of Probiotic Foods, and it’s available right now.
Confusion reigns
We hear a lot about probiotics these days. More and more, the word is showing up in health headlines and on food packaging. You’re just not sure what probiotics actually are. Or what they do for us. Or where they come from. The general perception of probiotics can be summed up in the title of an old Bob Dylan song: “Mixed-Up Confusion.”
Our e-guide Benefits of Probiotic Foods brings you the most important advantage you can have: clarity. We always want clarity regarding our health. By absorbing plain-language explanations from Harvard’s medical experts, you’ll get it. Our accessible and digestible guide teaches you how probiotics can make a difference in your gut health... and your overall health.
A stronger immune system?

A stronger immune system?

Now more than ever, we worry about our immune system. About our ability to fight viruses. About staying germ-free. About fending off harmful microorganisms we can’t see, smell, or feel. Count probiotics as an ally. Out of literally hundreds of ingestible bacteria classified as probiotics, two strains in particular may help strengthen your immune system: Lactobacillus and Bifidobacteria.
Harvard Medical School’s experts explain how to identify these health-enhancing probiotics. You’ll learn about others, too — including probiotics that can ease cramps and diarrhea... or neutralize toxins in the gut... or help with lactose digestion... or decrease the oral bacteria that cause tooth decay.
Good vs. Bad
Think about this: The human gut has 100 trillion bacteria — some harmful, some useful. By working probiotics into your diet, you help counterbalance the “bad” bacteria in your gut. Probiotics can provide a boost to your “good” bacteria as they wage war against dangerous organisms.

About those dangerous organisms: You can’t see them or feel them, but they’re there. They invade the human body and are known to cause poor health... serious infections... disease... even death.

    You know about Salmonella, the most common cause of food-related illness in America. Every year in the U.S., Salmonella causes 1.35 million infections, 26,500 hospitalizations, and 420 deaths.

    You’ve heard of E. coli, another food-borne illness. E. coli afflicts 265,000 Americans every year and causes 100 deaths.

Probiotics can help provide a natural defense against these and other infection-causing organisms.
That’s not all. Research in this field is new and developing, but studies are showing probiotics may help you avoid digestive ailments and gastrointestinal issues. Furthermore, probiotics may help ease inflammation — a cause of countless ailments from head to toe.
Recent studies also have shown probiotics may help protect against certain cancers... help manage conditions that raise the risk of heart disease... aid recovery from stress... and enhance brain function. Probiotics, studies show, may even aid in weight-loss efforts!

But where do I get probiotics?

But where do I get probiotics?

Let’s start your gut-health education right now. Getting probiotics into your body — and starting the process of combating harmful bacteria — is simple. Make sure your diet includes foods that provide probiotics. Now, in our exclusive guide, you’ll learn about the best sources of probiotics, from the obvious (yogurt) to the unusual (kimchi, a cabbage dish) and everything in between:

    You’ll learn in Benefits of Probiotic Foods about common foods that — because of their probiotics advantage — should have a regular place in your diet.

    You’ll get simple probiotic-rich recipes for breakfast, lunch, and dinner.

    We’ll tell you about sauces, dressings, and marinades packed with probiotics.

How much is enough?

How much is enough?

It’s one thing to know about dietary sources of probiotics. But how much probiotic-rich food is enough? Can you consume probiotics if you’re taking antibiotics? And how might women (and new moms) benefit from probiotics?

Harvard medical experts have the answers to these and other questions in Benefits of Probiotic Foods. Click below to order our special guide.

Harvard Health Publishing
Harvard Medical School